Smoothies are perhaps the tastiest way to enjoy protein powder, since they can successfully blend a wide variety of ingredients and improve the taste of powders that aren't so great on their own. However, if you don't have a blender or aren't fond of smoothies, there are many other ways you can get protein powder into your diet.
Easy Drink
The simplest way to get a protein drink is to mix a single serving of the powder with 1 cup of milk or water. While that won't create the taste and texture of a smoothie, it's a great way to have an extra boost of protein if you're pressed for time. You can mix powder with water or milk using only a spoon, although it is worth noting that some powders are less smooth than others and more likely to clump up in the process of dissolving.
Cereals
It's not common to mix protein powder with hot or cold cereal because it can impact the taste of the cereal, but it's a viable alternative to having a smoothie. If you do want to combine your powder with cereal, choose a nutritious variety to get a balanced meal. Instead of going for a cereal with lots of refined sugar or processed ingredients, choose oatmeal, whole grain cream of wheat or high-fiber cold cereal, all of which are rich in complex carbohydrates. Balancing the complex carbs of whole grains along with low-fat protein helps form a complete, satisfying breakfast that can keep you full for hours, according to "Cooking Light" registered dietitian Holley Johnson Grainger.
Baked Goods
If you're looking for a way to add health value to your baked goods, try mixing some protein powder into the batter. The powder can contribute an off taste or an undesirable texture to cakes, plain cookies or yeast breads, but try combining a single serving with ingredients for muffins, pancakes, waffles or quick breads to slightly boost the protein count of each serving. For even more protein, use whole wheat flour in baking instead of refined white flour.
Considerations
There are dozens of varieties of protein powder on the market, and they all have different nutritional, textural and taste properties. According to the Whey Protein Institute, a high-quality protein powder should be highly digestible and nutritious, offering a hefty amount of protein without much fat or cholesterol. Even if your powder meets those standards, however, it still may not dissolve easily with only water or taste great in a muffin batter. Therefore, it can be necessary to experiment with different brands until you find a powder that works for the purposes you need.
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